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Use a solid platform or step. Novices should use a standard stairway-height step; more advanced athletes can use a platform just under knee-high. Step up onto your whole foot; lift the body up with the first leg, rather than pressing off with the floor foot.
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From a standing position, jump up in the air and land in a lunge position - forward knee bent approx. 90 degrees, and aligned vertically over the front foot; rear knee almost touching floor with leg out behind you.
Triceps Bench Dip
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Sit on the edge of a solid bench or chair with your hands holding the edge by your hips. Walk your feet forward, then straighten your arms to lift your body off the bench. Lower yourself until your upper arms are about parallel with the floor, then press with the triceps to lift yourself back up until your arms are straight.
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Attach cord to doorway or around pole at about knee height. Stand facing the pole in a skiing tuck position, thighs and torso parallel to the floor. Hold the cord ends in both hands.
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Standing in place, jump up in the air and bring both knees up to your chest; grasp both shins with your hands when knees are at their highest; extend legs to land on both feet and immediately jump up again.